How often should an infrared sauna be? A science-based guide
“Optimal frequency this, optimal frequency that” are two words often used in the infrared sauna world, but what are people talking about?!
Well, in simple terms, ‘how often’. How often must we step inside our infrared saunas to reap the benefits without becoming a cooked chicken?
I have basted myself in scientific info about how often we should use an infrared sauna so you don’t have to. Follow me through what I have learned; maybe you will realize that marinating in an infrared sauna won’t make you tastier, but it sure will make you healthier!
What is an infrared sauna?
An infrared sauna uses infrared light to heat one’s body directly, whereas a traditional sauna will heat the air. This direct application of heat has a range of different health benefits.
A study published in 2023 suggests that an infrared sauna can improve circulation, alleviate muscle soreness, and promote detoxification to help skin conditions.
Before implementing an infrared sauna into your routine, arm yourself with all the relevant information to reap the maximum benefits. It also helps to purchase a quality infrared sauna; this cannot be overlooked!
Reasons you need to know the optimal infrared sauna frequency
Understanding the importance of the frequency is half the battle of mastering your infrared sauna session. Here’s why:
- Gain maximum health benefits to maximize health, such as reduced blood pressure, weight loss, and stress relief.
- To avoid potential risks like dehydration or overheating, ensure a safe and beneficial experience.
Experts like Andrew Huberman highlight the importance of moderation and gradual adaptation to the heat to minimize risks.
How often should we use an infrared sauna?
Following a review of scientific literature and expert advice, including insights from neuroscientist Andrew Huberman, here’s a breakdown:
1: Starting Point:
- A good starting point for the newbie is to get in 1 -2 weekly sessions for 5 – 7 minutes. It would be best to gauge your body’s tolerance before levelling up.
- I started very slowly at one session per week. It’s not a race!
2: Gradual Increase:
- Increasing the time and frequency once you feel your body can withstand the heat. Now, 3 – 4 times a week is a good goal.
- This depends on your body’s reaction and the specific health benefits you are targeting.
3: General Rule:
- The consensus among experts is around 3-4 times a week.
- This is optimal for those trying to reap all the benefits while avoiding overexposure. I do four times a week, but no more than that.
4: Listen to Your Body:
- At the end of the day, all the advice you read here is not as knowledgeable as your own body.
- Keep in tune with it and understand that if you feel dizzy or weak, get out of the sauna!
Key considerations for successful infrared sauna use
- Hydration should not be overlooked. Drink plenty of water before, during, and after sessions. I bring a flask into my infrared sauna; the liquid stays the same temperature as it was going in!
- Monitor your body for signs of dehydration or overheating.
- Combine cold therapy with your infrared sauna sessions. I use ice baths to increase the health benefits.
Beyond the basics: Enhancing your infrared sauna experience
- Explore aromatherapy! You can buy diffusers in the infrared sauna, which adds to the relaxation side of things.
- Meditations or light stretching inside the sauna can amplify stress relief and provide flexible benefits. I bring exercise bands into my infrared sauna, killing two birds with one stone!
Alternatives for those seeking variety
- Traditional saunas offer a higher temperature experience as the room is heated. This can often result in intense sweating, which some may desire.
- Steam rooms provide a more humid environment that positively affects skin hydration and respiratory health. I like to alternate between the two when possible. Sometimes, your local spa may offer both; make sure to do the two in the same sitting!
Wrapping up: My thoughts on infrared sauna use
So, in the round, we can agree that timing is essential. Exposing yourself to heat requires you to exercise caution where you can.
Now go, enjoy relief from chronic pain, and fit in with your infrared sauna friends. You now know what ‘Optimal frequency’ means: the perfect balance between feeling like a baked potato and not turning into one!
